Recipe: Grilled turkey burger

Dietitian's tip: Substituting ground turkey breast for ground beef sheds about 200 calories, 7 grams of fat and 4 grams of saturated fat.

SERVES 4

Ingredients

1 pound ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons fresh parsley, chopped
1 1/2 tablespoons Worcestershire sauce
1 teaspoon Tabasco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
4 tablespoons ketchup

Directions

Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.

Nutritional Analysis

(per serving)

Serving size: 1 prepared burger
Calories	244	Cholesterol	59 mg
Protein	17 g	Sodium	340 mg
Carbohydrate	29 g	Fiber	4 g
Total fat	8 g	Potassium	324 mg
Saturated fat	2 g	Calcium	98 mg
Monounsaturated fat	2 g